Designed for:
- Tech executives and creatives who work from a computer all day
- Strengthen your back, trunk and whole body
- Reduce pain and prevent back pain- while regaining your mental energy
- Three 40 minute sessions per week
Designed for:
- Remote workers who are ready for at-home workouts to stay leaner, stronger and healthier
- Those who prefer home sessions
- Uses dumbbells and bands, and bodyweight exercises
- 4 sessions and optional cardio
Designed for:
- Those who want to lift (and look like it)
- Barbells and big lifts
- Full body resistance training to push, pull and squat your way to confidence and strength
- Look leaner and get stronger with 3 full body sessions per week
Every program includes:
In-app performance and growth tracking
Build consistency and watch your progress over time. The TrainHeroic app makes it easy to track your workouts, set goals, and see how far you’ve come.
Personalized chats and goal setting with Kathryn Alexander
Talk directly with me in the app. Ask about certain movements and workout plans. Get encouragement and stay motivated.
Flexibility to Train on your schedule (while enjoying ongoing accountability)
Your pre-planned session can be done at home, at the gym, at your favorite park—and on your schedule. Direct contact with me through the app means ongoing support and fitness accountability.
Science-backed feedback and instruction
I’m not a “workout guru” or a “fitness babe”. You’ll receive proven strength and conditioning instruction that I’ve learned through thousands of hours of training experience and a Masters degree in Clinical Exercise Physiology.
Weekly in-app schedule for easy planning
TrainHeroic is a highly-rated app with a simple user experience. My clients love it. You’ll get to see sessions ahead of time (to help with planning), track and save past work, and see measured progress toward your goals.
A professional, and supportive instructor
I’m here to help you look and feel your best. That means showing up when I say I will, answering your questions promptly, and listening to your needs and goals. I’m excited to see what you’ll accomplish.
Can’t decide which program is
best for you? Email me directly
Let’s discuss your goals, concerns, or questions about the app or my strength and conditioning philosophies. I look forward to hearing from you. kathryn@kathrynalexander.com
Program FAQs
Which program is best for me?
If you sit all day, join Tech Strong. If you will train from home, The Home Team is for you. If you are looking for a full gym lifting program, barbells included, join The Garage Squad. All programs are based on becoming healthier, stronger and leaner through resistance training. If you have specifics you’d like to ask me about, email me! kathryn@kathrynalexander.com
(Not signed up yet? Click here for your first week free!)
How do I learn the exercises?
Each exercise has a video demonstration and text description. Please watch the video and read these. If you have further questions, feel free to email me! kathryn@kathrynalexander.com
How do I warm up?
The general rule is to do a dynamic warm-up first, and stretch after your training session. You can add in some easy movement such as walking or jogging, and light stretching, if that feels good to you.
When you are starting an exercise, start light. See how the set goes. Increase the weight a little bit. Do it again. Once you have reached a weight that is work, you’ll do the recommended number of sets there.
For example, if I am benching work sets of about 135, I will bench 45 for 5 – 8 reps. Then I will bench 85 pounds for 5 reps. Then I will do 115 for 3-5 reps. From there, I’ll do my work sets. As you go, you’ll become more familiar with your weight abilities for each exercise.
What do I need for the home workouts?
Tech Strong: full gym access, including a few machines
The Home Team: a pair of light dumbbells, a pair of medium dumbbells, and a heavy dumbbell or kettlebell. You’ll also want light/medium bands, and a hip circle.
The Garage Squad: dumbbells, bands, and a barbell.
Do I have to do the training sessions on the days they are posted?
No. I will publish them by Sunday. Do them in order, but on the days that you can.
Where do I start?
Click here for your first week free! After that, it’s $27-35 a month, for as long as you are happy. No contracts, no hassle.
Anything else? Email me! kathryn@kathrynalexander.com
I am so excited to help you on your strength and conditioning journey!